Here is the down and dirty of maintaining a heart healthy diet on the road from food group basics to healthy alternative cooking methods and everything in between.
- It is important to know the basics of the food groups which are outlined in the image below:
https://www.pinterest.com/pin/515451119822078045/
- Choose fresh, whole foods
- Season foods with natural herbs and spices such as garlic, onions, basil and pepper
- Protein: it is important to consume lean protein and some examples include chicken, fish, eggs, and dried beans.
- It is important to eat wide varieties of fruits and vegetables such as strawberries, apples, grapes, oranges, bananas, carrots, mushrooms, broccoli and peppers.
- Easy and low maintenance dairy sources might include low fat milk and dairy products, yogurt, cheese, and cottage cheese which are also high in calcium and promote bone health.
- Eat a variety of whole grains such as whole wheat or whole grain bread, cereal, rice, and pasta.
- This section focuses on how much sodium is too much and ways to cut down on the salt while still eating delicious meals and snacks on the road.
- 3,400 mg/day is the average American salt consumption
- The American Heart Association has recommended a salt intake of 2,300 mg/day
- Be mindful of canned soup, canned meat, packaged foods (i.e. chips), frozen meals, condiments, cured meats, fast food and take out, baking mixes (corn bread, cake and pudding), and gravies.
- choose packaged and prepared foods with the lowest sodium content possible
- purchase poultry that is either fresh or frozen and unseasoned. As it usually contains about 100 mg or less per 4 ounce serving.
- When choosing condiments pick items with terms such as reduced or lower sodium on the labels.
- Look for canned vegetables labeled no salt added.
- Find the American Heart Association’s heart check mark on foods as those products meet the AHA’s sodium criteria.
- The American Heart Association Heart Check Mark:
https://progressivegrocer.com/label-insight-issues-heart-check-standard-certification-industry-view
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-to-reduce-sodiu
- Some alternate food prep methods include
- Use natural seasonings such as garlic, herbs, spices and various oils and vinegars.
- Drain and rinse canned beans as doing this gets rid of any excess sodium that might have accumulated during the packaging process.
- Combine low sodium and regular foods together, this will help lower the sodium content.
- Other ways to reduce overall sodium intake and enhance natural flavors of a dish try using cooking methods such as grilling, roasting, searing or sauteing.
With all of these useful tips and tricks cooking and maintaining a heart healthy diet on the road does not have to be an added stress to your life. Start small by incorporating a few of these methods into your routine and then keep building once you’re comfortable with the smaller modifications.
Hannah, Cox College Dietetic Intern